Healthier Version Of A Classic Recipe

Smarter Tomato Soup

with Basil and Lemon Yogurt
4.333335
Average: 4.3 (9 votes)
(9 votes)
Smarter Tomato Soup

Smarter Tomato Soup - Mediterranean tomato soup with wonderful flavors: A treat for the whole family

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 12 h. 40 min.
Ready in
Calories:
202
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tomatos have a high lycopene content, and contain a significant number of antioxidants. 

Coarsely-grated parmesan cheese is a great topper for this soup and contains tons of calcium and protein.

1 serving contains
(Percentage of daily recommendation)
Calorie202 kcal(10 %)
Protein8 g(8 %)
Fat12 g(10 %)
Carbohydrates13 g(9 %)
Sugar added1 g(4 %)
Roughage3.5 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.8 mg(23 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.5 mg(21 %)
Vitamin B₆0.3 mg(21 %)
Folate54 μg(18 %)
Pantothenic acid0.9 mg(15 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C36 mg(38 %)
Potassium736 mg(18 %)
Calcium175 mg(18 %)
Magnesium60 mg(20 %)
Iron1.6 mg(11 %)
Iodine15 μg(8 %)
Zinc1 mg(13 %)
Saturated fatty acids1.7 g
Uric acid37 mg
Cholesterol1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 lemon
11 ounces Yogurt (low-fat)
salt
peppers
1 yellow onion (About 7 ounces)
2 garlic
4 sprigs Basil
28 ounces peeled tomatoes (canned)
2 tablespoons olive oil
1 ½ pints vegetable stock
¾ cup Soy creamer
sugar
How healthy are the main ingredients?
tomatoolive oilBasillemonsaltgarlic
Preparation

Kitchen utensils

1 Pot, 2 Bowls, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Fork, 1 Tablespoon, 1 Wooden spoon, 1 Fine grater, 1 Sieve, 1 Immersion blender, 1 Coffee filter

Preparation steps

1.
Smarter Tomato Soup preparation step 1

Rinse lemon in hot water, wipe dry and finely grate the peel. Mix yogurt, salt and pepper together in a bowl.

2.
Smarter Tomato Soup preparation step 2

Drain yogurt in a sieve lined with a coffee filter. Let yogurt stand for several hours (preferably overnight) in the refrigerator. 

3.
Smarter Tomato Soup preparation step 3

Peel the onion and garlic. Finely dice the onion. Chop garlic.

4.
Smarter Tomato Soup preparation step 4

Wash basil and shake dry. Pick leaves off stems and set aside.

5.
Smarter Tomato Soup preparation step 5

Place canned tomatoes in a bowl and mash.

6.
Smarter Tomato Soup preparation step 6

Heat the olive oil in a saucepan. Sauté onion and garlic, stirring,  until soft.

7.
Smarter Tomato Soup preparation step 7

Add tomatoes and 3 stems of basil to the saucepan, add the stock and bring to a boil.

8.
Smarter Tomato Soup preparation step 8

Let cook for 20 minutes over medium heat. Remove basil and puree the tomato soup until very smooth.

9.
Smarter Tomato Soup preparation step 9

Add soy creamer to the soup and bring to a boil. Season with salt, pepper and a pinch of sugar. Divide tomato soup between bowls and top with the yogurt. Garnish with basil leaves.